11 Aug CrossFit

CrossFit Metric – CrossFit

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A: Metcon (Weight)

Squat Clean Ladder

Every 20 sec for 3 minutes

1 Squat Clean

rest 1 minute

Every 30 sec for 3 minutes

1 Squat Clean

rest 1 minute

Every 1 minute for 3 minutes

1 Squat Clean

rest 2 minutes

1 Squat Clean
Start at 50% of 1 RM and add load during each rest period.

Aim for the final single at approx 80%

B: Metcon (Time)

For time:

100 Double Unders

50 Wall Balls, 20/14

25 Burpee box Jump Overs, 24/20

50 Wall Balls, 20/14

100 Double Unders

12 minute cap

Fitness: 14/10